Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Happy Birthday Justine!
Strength
Bench Press
2 Bench Press x 5 sets @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout (AMRAP – Rounds and Reps)
King Triton
Freedom (RX’d)
18:00 Amrap
Teams of 2 (1:1)
14/11 Calorie Row
14 Alternating Jumping Split Lunges (7 each leg)
Independence
18:00 Amrap
Teams of 2
12/10 Calorie Row
12 Alternating Jumping Split Lunges (6 each leg)
Liberty
18:00 Amrap
Teams of 2
10/8 Calorie Row
14 Alternating Walking Lunge Steps (7 each leg)
Target number of Rounds (each): 8+ rounds
Minimum number of Rounds (each) before scaling: 6
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)